Protein Calculator
📜 Protein intake sources
Ranges follow the RDA baseline (0.8 g/kg) and ISSN position-stand ranges for active adults (1.4–2.0 g/kg) and muscle-gain phases (up to 2.2 g/kg), per the International Society of Sports Nutrition. Last reviewed: June 2026.
📊 Methodology: This calculator uses validated clinical formulas as cited in the sources below. Results are estimates for general informational purposes. Consult a qualified healthcare professional before making health decisions.
How Much Protein Do You Need?
Daily protein needs vary based on body weight, activity level, and goals. The minimum recommendation for sedentary adults is 0.8g per kilogram of body weight. Active individuals and those building muscle need significantly more — typically 1.2 to 2.2g per kilogram. This calculator provides personalized recommendations based on your specific situation. Need to continue this calculation? Try the Macro Calculator or the Calorie Calculator.
Protein Sources
High-quality protein sources include chicken breast (31g per 100g), eggs (13g per 2 eggs), Greek yogurt (17g per cup), salmon (25g per 100g), lentils (18g per cup), and whey protein powder (25g per scoop). Spreading protein intake evenly across 3-4 meals optimizes muscle protein synthesis.
Important health note
This calculator is for general information and self-checking only. It should not be used as a diagnosis, treatment plan, or replacement for advice from a qualified doctor, dietitian, trainer, or other healthcare professional. If you are pregnant, managing a medical condition, taking medication, recovering from illness, or making a major diet or exercise change, please speak with a professional before acting on the result.
How should you read and use the output?
The Protein Calculator is built for people who want a fast answer without losing context. It keeps the calculation simple, shows the result clearly, and helps you understand what the number means before you use it in a real decision.
This calculator is designed to make a specific everyday calculation faster and clearer. It gives a structured result so you can compare options, check assumptions, or plan the next step with less manual work.
Why protein is the most important macronutrient
Protein is essential for building and repairing muscle tissue, producing enzymes and hormones, supporting immune function, and transporting molecules throughout the body. Unlike carbohydrates and fat, the body has no dedicated protein storage — protein must be consumed regularly to meet ongoing needs. When intake is insufficient, the body breaks down muscle tissue to obtain amino acids for critical functions, which is why adequate protein intake is foundational to any fitness or health goal.
How daily protein needs are calculated
Protein requirements are expressed in grams per kilogram of body weight (g/kg) and vary based on activity level, age, and goal:
- Sedentary adults (minimal exercise): 0.8 g/kg — the minimum to prevent deficiency. Example: 70 kg person = 56 g/day
- Lightly active adults: 1.0–1.2 g/kg
- Recreational athletes (3–5 workouts/week): 1.4–1.6 g/kg
- Muscle building (resistance training): 1.6–2.2 g/kg — the range supported by most research for maximising muscle protein synthesis
- Fat loss with muscle retention: 2.0–2.4 g/kg — higher protein during a calorie deficit preserves muscle mass
- Elite athletes and heavy training: 2.2–3.1 g/kg in some contexts
Example — 75 kg moderately active person building muscle: 75 × 1.8 = 135 g protein/day
Protein and muscle building — what the research shows
Muscle protein synthesis (MPS) — the process by which muscles grow and repair — is maximally stimulated at approximately 0.4 g/kg per meal. For a 75 kg person, that is approximately 30 g of protein per meal. Spreading protein intake across 3–5 meals throughout the day is more effective for maximising MPS than consuming the same total protein in one or two large meals.
The anabolic window — the idea that protein must be consumed immediately after training — is less critical than previously thought. What matters more is total daily protein intake and regular protein distribution throughout the day. A post-workout meal within 2 hours is beneficial but not the narrow 30-minute window once promoted.
Protein quality — complete vs incomplete proteins
Protein quality is determined by its amino acid profile. Essential amino acids (EAAs) cannot be synthesised by the body and must come from food. Complete proteins contain all 9 essential amino acids in adequate proportions:
- Complete protein sources: Meat, poultry, fish, eggs, dairy (whey, casein, milk), soy, quinoa
- Incomplete protein sources: Most plant sources — legumes, grains, nuts, seeds (each lacks one or more EAAs)
- Combining incomplete proteins: Rice and lentils, hummus and pita, beans and corn — complementary plant proteins together provide all EAAs. Combining at the same meal is not necessary; consuming a variety throughout the day is sufficient.
High-protein food sources — practical reference
- Chicken breast (100g cooked): ~31 g protein, ~165 kcal
- Eggs (1 large): ~6 g protein, ~70 kcal
- Paneer (100g): ~18 g protein, ~265 kcal
- Greek yoghurt (100g): ~10 g protein, ~59 kcal
- Lentils / dal (100g cooked): ~9 g protein, ~116 kcal
- Chickpeas (100g cooked): ~9 g protein, ~164 kcal
- Whey protein powder (1 scoop ~30g): ~22–25 g protein, ~120 kcal
- Tuna (100g canned): ~26 g protein, ~116 kcal
- Almonds (30g): ~6 g protein, ~174 kcal
- Tofu (100g): ~8 g protein, ~76 kcal
Protein for weight loss
Protein is the most satiating macronutrient — it reduces hunger hormones (ghrelin) and increases satiety hormones (peptide YY, GLP-1) more than carbohydrates or fat for the same calorie amount. High protein intake during a calorie deficit also has the highest thermic effect — approximately 25–30% of protein calories are burned in digestion, versus 6–8% for carbohydrates and 2–3% for fat. This means a high-protein diet effectively provides fewer net calories than the same calories from other macronutrients.
Timing protein intake for muscle protein synthesis
Muscle protein synthesis (MPS) is maximised when 0.4g/kg protein is consumed per meal, spaced 3–5 hours apart. For a 75 kg person: 30g protein per meal, 4 meals = 120g total. A single 150g protein meal does not double MPS vs 75g — there is a ceiling. Distribution matters as much as total intake. Include protein at breakfast (most people under-eat protein in the morning) and within 2 hours post-workout when MPS is elevated.
Plant protein vs animal protein for muscle building
Animal proteins (chicken, eggs, dairy, fish) are "complete" — containing all 9 essential amino acids at optimal ratios. Plant proteins (legumes, grains, tofu) are often "incomplete" — low in one or more essential amino acid. However, vegans and vegetarians can build the same muscle mass as meat-eaters by: (1) eating 10–15% more total protein to compensate for lower digestibility, (2) combining plant sources across the day (rice + lentils covers all amino acids), and (3) supplementing with leucine-rich sources (soy, pea protein powder).
Protein targets for muscle gain vs fat loss vs maintenance
| Goal | Protein Target | 70 kg Person (Daily) |
|---|---|---|
| General health | 0.8 g/kg body weight | 56 g/day |
| Fat loss (preserve muscle) | 1.6–2.0 g/kg | 112–140 g/day |
| Muscle gain | 1.6–2.2 g/kg | 112–154 g/day |
| Endurance athlete | 1.2–1.6 g/kg | 84–112 g/day |
| Older adults (60+) | 1.2–1.5 g/kg | 84–105 g/day |
India high-protein foods: vegetarian and non-vegetarian reference
| Food | Serving | Protein |
|---|---|---|
| Chicken breast | 100g cooked | 31g |
| Eggs | 2 whole eggs | 12g |
| Paneer (cottage cheese) | 100g | 18g |
| Chana dal (cooked) | 1 cup (200g) | 15g |
| Greek yogurt | 150g | 12g |
| Moong dal (cooked) | 1 cup (200g) | 14g |
Health disclaimer: This calculator provides estimates for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Results are based on population averages and may not apply to individuals with specific health conditions. Always consult a qualified healthcare professional. Reviewed by Dr. P Nair, MBBS, MD.
Frequently asked questions about protein
Can you eat too much protein? For healthy adults with normal kidney function, high protein intake (up to 3 g/kg) has not been shown to cause kidney damage in research studies. However, individuals with existing kidney disease should restrict protein under medical guidance. Very high protein intake without adequate hydration can increase kidney load.
Is plant protein as good as animal protein? Animal proteins generally have higher bioavailability (digestibility and utilisation). However, adequate plant protein intake with variety of sources can fully meet protein needs, including for athletes. Leucine content — the key amino acid that triggers MPS — is lower in many plant proteins, which is why plant-based athletes may benefit from slightly higher total protein targets (10–20% more).
When is the best time to eat protein? Distribute protein evenly across 3–5 meals of approximately 20–40g each. A protein-rich breakfast prevents muscle catabolism from overnight fasting. A pre-sleep protein source (casein, cottage cheese, Greek yoghurt) supports overnight muscle protein synthesis.
Sources & References
- ISSN — Protein and Exercise Position Stand — Evidence-based protein ranges by goal: sedentary 0.8 g/kg, active 1.4–2.0 g/kg, muscle gain up to 2.2 g/kg
- ICMR — Nutrient Requirements for Indians — Indian RDA: protein 0.8–1.0 g/kg; context for Indian users
Protein content of common foods (per 100g)
| Food | Protein (g) | Calories | Protein per calorie |
|---|---|---|---|
| Chicken breast (cooked) | 31 | 165 | Excellent |
| Tuna (canned in water) | 26 | 109 | Excellent |
| Eggs (whole) | 13 | 155 | Good |
| Greek yoghurt (plain) | 10 | 97 | Good |
| Paneer | 18 | 265 | Good |
| Tofu (firm) | 17 | 144 | Good |
| Lentils (cooked) | 9 | 116 | Moderate |
| Chickpeas (cooked) | 9 | 164 | Moderate |
| Quinoa (cooked) | 4.4 | 120 | Moderate |
| Whole milk | 3.4 | 61 | Low |
| Whey protein powder | 80 | 400 | Excellent |
| Soy protein powder | 90 | 370 | Excellent |
Daily protein targets by goal and body weight
| Goal | g/kg bodyweight | 60 kg person | 75 kg person | 90 kg person |
|---|---|---|---|---|
| Sedentary adult | 0.8g | 48g | 60g | 72g |
| General fitness | 1.2–1.6g | 72–96g | 90–120g | 108–144g |
| Muscle building | 1.6–2.2g | 96–132g | 120–165g | 144–198g |
| Fat loss (preserve muscle) | 1.8–2.4g | 108–144g | 135–180g | 162–216g |
| Elite athlete | 2.0–3.0g | 120–180g | 150–225g | 180–270g |
Related calculators
⚕️ Medical disclaimer: This calculator provides educational estimates only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider about your specific situation. Formulas and reference ranges follow WHO and ICMR published guidelines — see our methodology.